![]() At the end of the week, check how much weight you lost. That'll give you the baseline for 1lb a week weight loss. That'll give you a real world number to start with. At the end of 7 days, average them out (Add them all up, divide by 7). Don't change your diet, just count your calories for a solid week. Instead, I would advise you figure out your calories from a real-world calculation. That's almost half your deficit wiped out right there if your calorie needs are lower than standard. For a standard 2000 calorie a day diet, that's 200 calories. The Take Away: Even the most accurate equation has a 10% error rate. ![]() And most of those calculators will pick and choose their TDEE ratios. Calculating TDEE requires multiplying your BMR by a factor of 1.2-1.9 (though many elite level athletes can go beyond 1.9, but when you're at that level of performance, you're probably not calculating calories too much cus you're too busy exercising and eating). This doesn't even include calculating TDEE, Total Daily Energy Expenditure. The average of all 7 results was 2477 calories.Īs you can see from my results, even calculators using the exact same equation can give you different results. The difference between the highest ( ) and the lowest ( ) was a staggering 460 calories. ( lets you choose between the two equations). With that in mind, I put my stats into 6 different calculators, and these are the results I got.įrom 6 different sites, I got 7 different results. A revised study by Frankfeild et al showed that the Mifflin St Jeor equation to be about 5% more accurate than the Revised Harris-Benedict equation, but further cautioned that even the Mifflin St Jeor had an error rate of as much as 10% After systemic review, Mifflin et al published the Mifflin St Jeor equation in 1990. It was revised in 1984 using updated information to be more accurate. The origina Harris-Benedict equation was created in 1919. ![]() Jeor equation, and the Revised Harris-Benedict equation. Most calorie calculators use one of two equations. I am a 32yo male, my current weight is 299lbs, and I am 6ft 0 inches tall. To test my theory, I decided to use 6 different calorie calculators to calculate my Basal Metabolic Rate or BMR. In this post I'm going to explain why I don't trust them, and why maybe you shouldn't either. If you've seen a few of my posts, you may have seen me comment not to trust calcorie calculators. The most extreme is the Navy/Marines at 1 – 2 pounds/week or 1% body weight every 2 weeks.Ī typical articles based on "research" but with no specific cites such as this one typically state that 1,200 (women) and 1,500 (men) Calories are a minimum for keeping lean body mass (muscle).(Apologies in advance, this is going to be a long post) Weight loss are 1,500 Calories a day for men and 1,200 Calories a day for women." It also lists a table of acceptable weight loss for the various branches of the US military. Bathalon states that "Minimum Calorie intake levels for However, it points out that an 8% reduction (from 2,500 to 2,300) would be both safer and easier over long periods of time.Īn article from the Army Physical Fitness Research Institute containing a chapter titled The Nutrition Connection by Lori D. This article, citing a study in Journals of Gerontology, indicates that lean body mass in humans (based on rat research) can be maintained with a daily 40% Calorie reduction (example: 2,500 Calories reduced to 1,200). Journal of the American College of Nutrition 1999 18(1):115-121, the threshold may be as low as 800 Calories a day, but only when combined with resistance training (weightlifting)!
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